Dr. Doug McGuff recommends “super slow” weight lifting for muscle growth
One of the emerging exercise trends in recent years, especially within low-carb circles, has been the idea of training your body slowly to fully exhaust and rapidly fatigue the muscles. We’ve heard this concept quite prominently from people like Fred Hahn previously, but now it seems more and more people are getting on the “slow burn” bandwagon. Today’s podcast interview guest is yet another member of this growing community.
In Episode 239 of “The Livin’ La Vida Low-Carb Show with Jimmy Moore,” we hear from fitness expert Dr. Doug McGuff who wrote an outstanding new book entitled Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week. Like Hahn, Dr. McGuff understands the integral connection between diet and exercise for weight and health management as well as body sculpting. As he puts it, eating a low-carb diet turns off the faucet of glucose but “super slow” exercise pulls the plug out of the drain. Hear him discuss why hours of exercise a week is completely unnecessary biologically and how you can indeed get all the exercise you need in jut 12 minutes a week. If you think it sounds too good to be true, then listen to what he has to say about this controversial, yet scientifically-based program he uses with his clients. ENJOY!
There are FOUR ways you can listen to Episode 239:
1. Listen and comment about the show at iTunes:
2. Listen and comment about the show at the official web site:
3. Download the MP3 file of Episode 239 [36:53m]:
4. Calling (818) 688-2763 to listen via Podlinez
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What did you think about Dr. Doug McGuff and his belief about “super slow” exercise? Do you buy into what he had to say and does it make any sense to you? Discuss your thoughts about this podcast in the show notes section of Episode 239. Pick up a copy of his book Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week and pay a visit to his “Body By Science” blog.
Next week, I’m super-excited to share two amazing stories of personal health triumph with you. On Monday, we will hear from Dr. Mary Newport who I first heard about in this news story about her husband who has been able to improve his Alzheimer’s disease by adding coconut oil and MCT oil to everything he ate. It’s one of the most incredible stories I’ve ever seen and I KNOW you’re gonna be encouraged by this podcast. Then on Thursday, I’ll have Katie Jay who recently started on her own low-carb journey after going through weight loss surgery and founding an organization called the National Association for Weight Loss Surgery (NAWLS). She authored a book about her weight struggle called Dying To Change: My Really Heavy Life Story, How Weight Loss Surgery Gave Me Hope for Living and I’m sure her newfound low-carb lifestyle will be the subject of a future book.
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Please understand that I intend no disrespect here – I am only expressing puzzlement. Though clearly there are exceptions (such as the Metforim), Jimmy generally seems wary of conventional medical treatment. I have no adulation for doctors, but overall have seen much value in the ‘conventional.’ Yet I have genuinely serious reservations about weight loss surgery, largely because those with whom I have had contact who have had such surgery (which I believe is illegal in many places now) often had a later need for hospitalisation, endured very severe (even life threatening) complications (as a result of the surgery itself), or, at best, had what one person I know described as feeling as if he had a perpetual stomach virus.
It does surprise me that Jimmy would focus on someone who heads an organisation related to weight loss surgery. I certainly have known of cases (in fact, I would say this was so in every incidence of which I have known) where such surgery led to enormous weight loss – for example, someone I knew personally, who started out at 540 pounds, was down to 280 within less than a year. But the risks seem hugely pronounced, and it seems an odd topic for one who generally discourages conventional medical approaches. I cannot help but see that, where a recent (anti low carb!) podcast which seemed to discourage cardiac patients from medical treatment that has saved many a life was featured (and named on the blog as important, though it called the way we eat a ‘fad’), where this upcoming one will feature an approach that can be deadly.
THANKS Elizabeth, but please listen to the podcast with Katie Jay before assuming I’m in favor of weight loss surgery as an answer to obesity. Very clearly, I am NOT. Katie Jay is on her own low-carb journey now and that’s FANTASTIC!
–Jimmy
Thank you, Jimmy, for a great podcast to end the week!
I read Hahn’s book a few years ago, and have been intrigued by the slow-burn concept ever since. Listening to Dr. McGuff today made me wonder if any slow-burn facilities were in my area; to my great surprise I found not one, but two!
I have absolutely no time to go to the gym for several-times-a-week workouts. Maybe I can manage to fit in one day a week (though with two little ones at home, even that is difficult).
As you suggested earlier, I indeed was very happy listening to this podcast. Thanks again!
Pleased to hear you liked Doug’s podcast interview, Chip. I’m gonna be meeting him tomorrow at a book signing down the road from me. Like you, I need a quick workout to exhaust all my muscles in one swell foop session each week.
–Jimmy
I should call my dad and have him try to stop by. He’s on a golf trip down there in Myrtle; he could pick up a book and get it signed for me.
Myrtle Beach is about 3 hours from Greenville, so that would be quite a trek for him to make just to get a book. E-mail me before tomorrow morning and I’ll see if I can get an autographed book for you, Chip. We can work out the details later.
–Jimmy
Jimmy, you’ve got (FB) mail!
THANKS! I’ll hook you up, buddy!
–Jimmy
Hey Jimmy,
Awesome podcast with Dr. Doug McGuff. I lift and possibly do it too often and with the wrong strategy if Doug is right(and he probably is right). I went right to the books store after listening yesterday, but they didn’t have it.
I see the main benefit with Doug’s approach is that it totally removes the barrier to exercise. I understand not being able to do 2 hours per day of exercise, but 12 minutes a week? Everyone can make time for that!!
The other benefit is with Seniors for sure. His method appears to avoid all chances of getting injured while providing all the benefits. I have my Dad, who lifts nearly every day but has hurt his shoulder lifting like I do looking into these methods big time.
I see benefits for me too. If I can get better results, faster, with less time invested and with less risk of injury, why not do it?
Great stuff. Keep up the great work.
jeff
THANKS Jeff! This certainly does take away the “I don’t have time” excuse many give. I’m going to meet Doug at a local book signing today.
–Jimmy
Great interview Jimmy.
i interviewed Doug for my blog a couple of weeks ago and he was great.
http://conditioningresearch.blogspot.com/2009/03/interview-with-doug-mcguff.html
Fanastic guest and interview Jimmy! Went to Dr. McGuff’s website and found a gem of an article, focused on women but with broader application, that gives a great detailed metabolic explanation of why this form of exercise works so well for the metabolic syndrome that is rampant is the U.S. today. Then he threw in some low-carb nutrition information, and packed it all up in the following concise nugget that could get anyone started instantly (and also describes what has worked for me):
“Alter your diet so that you eat no grain-based carbohydrate: no flour, no sugar, no bread, no pasta, and no high fructose corn syrup. Then go to the gym and perform a workout of leg press, pulldown, chest press, row and overhead press. Lift slowly and smoothly but with as much effort as possible. Go to complete fatigue, or as close to it as you can tolerate. Work out once, or at most, twice a week. Make sure your workouts last no longer than 20 minutes. Then sit back and watch what happens. ”
I love this seven-sentence summary that is so useful for people who may feel bombarded with too much information. How could anyone follow even this simplified version he describes for two to four weeks and not be converted?
Already ordered the book.
He’s really on the cutting edge, Steve, and even more amazing to hear in person. I met him over the weekend and he said so much incredible stuff that I was just flabbergasted.
–Jimmy
Finally finished the second (highlighter) pass through the book. The book is so fantastic that adjectives fail me. It’s the “Good Calories, Bad Calories” of exercise!
Well said! And in person he’s a very compelling teacher of these concepts, too.
–Jimmy